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What Is Whey Protein Isolate?

Whey protein isolate is popular in the bodybuilding community.
The structure of leucine, which is often included in whey protein isolate.
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  • Written By: Toni Henthorn
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  • Last Modified Date: 25 September 2014
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Whey protein refers to the globules of protein suspended in whey, the liquid that remains after straining of curdled milk. The whey solution consists of vitamins, minerals, lactose, protein, and trace amounts of fat. Processing of whey to remove the sugars and fats leaves the highly concentrated whey protein solution. One of three main forms of whey protein, whey protein isolate contains greater than 90 percent milk proteins. Protein derived from whey protein isolate is one of the most biologically available sources of amino acids, because it is easily digested, adsorbed, and assimilated for muscle building.

Protein is a dietary component that fulfills a number of vital roles in the body including body cell repair, muscle and bone formation and repair, energy production, and metabolic control. Whey protein isolate is a natural, complete protein, with all the essential amino acids required by the body. It is also the richest source of branched chain amino acids, such as leucine, isoleucine, and valine. During and following exercise, branched chain amino acids are absorbed directly into the skeletal muscles instead of being metabolized in the liver, ultimately increasing muscle mass. In addition, during exercise, whey helps dilates blood vessels to promote better blood flow and transport of nutrients to the muscle tissues.

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Leucine plays a key role in starting the protein synthesis pathway. When the diet includes large quantities of leucine, such as with whey protein isolate supplementation, rapid protein production speeds recovery and acclimation to physical stress or exercise. In addition, a large amount of whey protein increases cellular glutathione, an antioxidant that protects the body from free radical damage and toxins. Some animal studies suggest that whey proteins potentially reduce the risk of cancer, particularly breast cancer. They also increase the immune activity of T-cells in the blood.

Whey protein isolate supplements contain not only a high concentration of branched chain amino acids but also the correct proportion of the other amino acids. Ingestion of a complete, balanced protein results in better nitrogen retention, beneficial for bodybuilding. Positive nitrogen balance can be achieved by consuming approximately 2.2 grams (0.078 ounce) of protein per kilogram (2.2 pounds)of body weight each day. Nutritionists recommend that the daily allowance of dietary protein be spread out over four to six small meals per day. As a supplement, the whey protein isolate is typically mixed into 0.24 liters (8 fluid ounces) of cold water, skim milk or another beverage.

There are few side effects associated with whey protein supplementation. Too much protein in the diet, however, can potentially overload the liver and kidneys. Although the one gram per pound of body weight applies to bodybuilders and extreme athletes, those who are not actively engaged in strenuous exercise should take less. Lactose-intolerant individuals can still have problems with whey protein isolate, although the isolate only contains about one percent lactose.

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bluedolphin
Post 3

I'm not an expert on this topic. I started working out regularly and doing more strenuous exercises. But I was running out of energy and though that I should probably supplement with some protein because I don't have enough protein in my diet. I'm not the kind to eat a whole jug of cottage cheese every day. When I asked around for the best type of whey protein, everyone told me to get the isolate. They said it absorbs faster and works better than other types.

I started drinking whey protein isolate a few days ago and I'm definitely seeing a difference in my energy levels. I'm sure it's going to help me build muscle.

bear78
Post 2

@literally45-- I don't think that you will get all of the nutrients and benefits of whey protein isolate powder from that. I'm sure it's very unappetizing and you will have to consume a lot of it to reach your target protein intake.

Although whey protein isolate can be costly, you can save money by purchasing it bulk. It also tastes good. I buy the chocolate flavored one and mix it with skim milk. It tastes like chocolate milk or shake.

Whey protein isolate powder also has reduced fat and carbohydrates. So I think you should prefer the powder.

literally45
Post 1

I make homemade cheese from fresh milk. I curdle the milk and strain it. The whey that is left is thrown out. I did not realize until now that a lot of protein and other nutrients are found in that liquid. So can I consume the liquid for these physical benefits? I'm sure it would taste awful, so I would have to come up with a creative way to consume it. But has anyone tried this before?

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